The best yoga poses for reducing your stomach focus on the abdominal muscles and build your core strength. Look for balance-oriented exercises, since they force you to keep your belly tight. Even a simple pose like the plank can help build abdominal muscles, giving you the strength and confidence to try more challenging belly-busting poses like the firefly.
Plank Pose
In addition to working your abs, the plank builds your wrist strength---a key component of balance poses. Start on your hands and knees, hands below your shoulders and knees under your hips. With your hands pressed into the floor and fingers facing forward, curl your toes and lift your knees until your back forms a straight, continuous line, as if you were about to do a push-up. Try to pull your shoulder blades away from your spine while pulling your outer arms toward your chest. Look down at the floor, and hold the pose for up to one minute.
Full Boat Pose
This pose tests your balance and core strength, stretching the body into a V-formation balanced on your sitting bones. It's a good exercise for stress relief, while also strengthening your abs and hip flexors. It begins with your legs stretched straight out in front of you. While your hands are pressed against the floor, bend your knees and raise your legs off the floor, forming a 45-degree angle between your thighs and the floor. Once you have your balance, grasp your calves with your hands, keeping the arms parallel to the floor. Keep your belly firm and flat during the pose. You can hold the pose for as little as ten seconds or as long as a minute, depending on your strength and flexibility.
Crane Pose
Build your balance, wrist strength and abdominal strength with this delicate yet challenging pose. Start in a squat with your heels flat on the floor, feet several inches apart. Lean forward and place your hands on the floor in front of you, with your triceps against your legs. Tuck your thighs close together, and press your knees and shins against your upper arm. Lean forward onto your arms until your feet leave the floor. Your arms should be bent slightly, holding your weight. Keep your legs curled up close to your bottom, stretching your back. Hold this pose for twenty seconds if you can, working up to a full minute.
Firefly Pose
This pose tones your abs and works on your sense of balance. Start with a mini version of the pose to warm up and stretch out. Put your legs at a 90-degree angle, each heel raised on a book, and press your palms into the floor in front of you. If this feels easy and comfortable, try the full version. Start in a squat, and lean forward slightly until your chest is between your legs. Stand up until your hips are about a foot and a half off the floor. Your arms should be inside your legs, palms flat on the floor with fingers facing outward. Make sure they're shifted as far back as possible, resting against your inner thighs. Press your weight forward through your hands until you can lift your feet off the ground. Try to straighten them out, holding them parallel to the floor. Try to straighten your arms and look straight ahead, holding for around 15 seconds.
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